10m - Dynamics

Gymnastics Strength - 5 sets every 2:00:

  • 5 Strict HSPU (add deficit if able) - modify with barbell strict press

  • 15 V-Ups

10m - Movement Prep, 1 Arm DB C&J

*Athletes may touch 1 head of the dumbbell, and it may be between their legs.

MetCon - 5 Rounds of 3m on/1m off:

30 Double Unders

10 1-Arm Dumbbell Clean & Jerks AHAP (5/side)

*Athletes pick up where they left off.